8 Anti-Inflammation Foods for Multiple Sclerosis

Easy Fixes for Your MS Diet

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It may surprise you to learn that the foods
you choose can directly influence your multiple sclerosis symptoms. "Multiple
sclerosis is an inflammatory condition, so foods that cause inflammation
potentially can increase the incidence or severity of symptoms," explains Brett Osborn, DO, a board-certified neurological
surgeon in West Palm Beach, Fla., and author of "Get Serious: A
Neurosurgeon's Guide to Optimal Health and Fitness." Although
there's no specific MS diet, you may feel better if you include the following foods
known for their anti-inflammatory qualities.

Fatty Fish

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Omega-3 fatty acids are heart-healthy and are found in
fish such as trout, salmon, tuna, and mackerel — all good choices
when you have multiple sclerosis. Omega-3s help block the body's inflammatory
response, according to a 2013 study in the journal "Immunity." However,
most Americans consume 10 times more omega-6 fatty acids than omega-3s. Too
many omega-6 fatty acids can cause your immune system to become overactive and
potentially lead to inflammation.

Fruits and Vegetables

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Fruits and veggies are rich in phytochemicals and
antioxidants. These anti-inflammation foods are essential in any healthy diet,
including for those with MS. A review of
more than 46 studies of dietary patterns found that biomarkers of inflammation
were significantly associated with meat-based diets, but not with vegetable and
fruit-based diets. So reach for fresh fruit or cut-up veggies for healthy snacks as well as sides.

Turmeric

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Turmeric is the fragrant spice from the plant of the same name. It's an
essential ingredient in foods from curry to mustard, giving them both pungency
and color. The source of that vibrant yellow is a polyphenol called curcumin. Curcumin helps fight inflammation, Dr. Osborn
says. He recommends getting a minimum of 3 grams daily, which is about a
teaspoon. Though more research is needed, recent studies show that curcumin may
even play a direct role in the treatment of multiple sclerosis and other related
diseases in the future.

Ginger

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Fresh ginger extract has strong anti-neuroinflammatory characteristics, mainly because of the presence of 10-gingerol, one of the chemical compounds found in the aromatic spice, according to a 2013 study in Food Chemistry. When choosing a piece of fresh ginger, select a root that is firm and smooth. Avoid any that are cracked or withered. You can add freshly grated ginger to salad dressings and marinades. You may also enjoy making your own ginger drink. Just add a slice or two to boiling water and steep for about 30 seconds before adding your favorite tea.

Avocados

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That guacamole you love is actually very good for your MS diet. Avocados
are a great source of healthy unsaturated fat and antioxidants. In fact, the
anti-inflammatory properties of avocados are so strong that they may actually
offset less healthy food choices. A 2013 study in the journal Food &
Function looked at the amount of inflammation that followed eating a hamburger
with and without the addition of avocado. Researchers found that eating the
hamburger with about 2 ounces of avocado limited the inflammatory response seen
after eating the hamburger alone. So add slices to sandwiches or add a few chunks to your next salad or smoothie
for a healthy snack.

Certain Plant-Based Oils

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Trade in shortening and saturated fats like butter for plant-based oils
such as olive oil, canola oil, soybean oil, or flaxseed oil in your MS diet.
These options have the healthy unsaturated fats the body needs to help lower
cholesterol and reduce inflammation. Olive oil is particularly beneficial
because it contains numerous phenolic compounds, which have potent
anti-inflammatory characteristics. Osborn recommends getting 1 tablespoon of
olive oil daily. Use it in salads, as a marinade, or for lightly sautéeing vegetables.
Just beware of plant-based oils, such as corn or sunflower oil, which contain unhealthy
omega-6 fatty acids.

Flaxseeds

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Flax
is one of the richest sources of omega-3 fatty acids, making it a good MS diet alternative
if you don't like fish. Flaxseed also contains phytochemicals called lignans,
another powerful inflammation fighter. Lignans help by reducing the action of
certain inflammation-causing genes. The seeds can pass through your intestines
without being digested, so it's important to use ground flaxseed in order to
benefit from its health properties. Sprinkle ground flaxseed over breakfast
cereal, stir it into yogurt, or add it to doughs and batters.

Walnuts

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Grab a handful of walnuts the next time you want a healthy snack. Nuts
are nutrient-dense--full of good fats, antioxidants, fiber, and magnesium, all
of which have important roles in regulating inflammation. [What's more, walnuts
have the distinct ability to inhibit two players in the inflammatory response, prostaglandin
E metabolite and 11-dehydro thromboxane B2, according to a 2012 study in the journal "Prostaglandins,
Leukotrienes and Essential Fatty Acids."

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